Aug 20, 2013 8:57 AM

I am trying to make the jump to my first marathon. On my short 5 mile runs I am getting quicker and quicker but I haven't seen any improvement in my longer runs. I think that I keep going out to fast on the longer runs. This leads to really slow finishes. When I try to take off slow, I end up going out way to slow though.

Is there a rule of thumb as to how much to slow a pace based on say a 5 mile pace or any wisdom on how to get any type of pace down. I will fluctuate 4 minutes per mile on runs sometimes.

Your LR's should be slow, if you are fluctuating 4 mins you are running way to fast!. For a 4 hr 30 min runner LR's around 12 min-12:30 pace. Stay on your plan and slow down that's the most important thing for now! Good luck. If you have any recent races you can use a pace calculator to help give you some paces. A good one is Mcmillan Running Calculator.

For example, it predicts that for a 5 mi run at 9:22 pace, you would run 4:38:38 for the marathon.

It's an excellent guide, but note it assumes equivalent training and equivalent ability at the different distances. If you have a lot of experience at shorter distances but this is your first marathon, you may find yourself somewhat slower at marathon distance than McMillan predicts.

P. S. I learned while training for my first marathon that whatever your marathon pace is, it will feel VERY slow at the start. However, it won't feel slow at 20 miles

I'm training for a half and I have the same challenge - it's tough finding your ideal pace and settling in! Your legs don't seem to know during mile three that you're going to keep going far longer than normal and you need to take it easy.

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